Lower body exercises
Squats, deadlifts, lunges and more for your glutes, quads, hamstrings, and calves. **Exercises increase in difficulty as you scroll down**
Everyone loves a strong lower body. It's important for all forms of athletic performance, a great way to burn calories to lose weight or stay lean, and directly related to longevity and quality of life. Search through the videos below to build your booty, develop strong legs, or to simply get a good sweat going.
Bodyweight only. A good beginner exercise or warm up.
Sumo air squat
Similar to the air squat, only with more emphasis on your glutes. Also opens up your hips.
Like an air squat, only with weight. Helps to improve your squat form and technique.
A great machine to work your glutes with a small adjustment.
When done correctly, this is a good way to isolate your quads and focus on different areas.
Seated hamstring machine
A good exercise to effectively isolate your hamstrings.
Barbell back squat
Considered the king of exercises. Nothing builds your lower body strength like the back squat.
Barbell front squat
Puts more emphasis on your quads. A better option if you have hip troubles with back squats.
Helps to develop your lower body strength. Good for those not ready for the barbell or trap bar deadlifts yet.
A good option for those who don't like barbell or trap bar deadlifts.
Trap bar (hex bar) deadlift
Usually, the most comfortable deadlift. Allows for a more natural lift with less pressure on your back.
Straight leg dumbbell deadlift
Great for focusing on your glutes and hamstrings.
Swiss ball glute bridge
Add an element of stability in to your glute bridge routine. A good warm up or beginner version.
A lunge variation which is usually easier on your knees.
The classic lunge. Great for individual leg development and hip strength.
Fantastic for your legs, hips, and glutes. Pay attention to the cues in the video.
Great for individual leg and glute development. Provides a better stretch in the glutes than lunges.
Single leg squat
Great for developing individual leg strength and stability.
It's important to work your body in more directions than just forward. Side lunges are a great option to do exactly that.
A lunge variation which focuses on your outer quads. This may put pressure on your knees for some.
Cable pull through
A unique way to challenge and keep constant tension on your glutes.
Fast hamstring warm up
Do a few sets of 10-20 reps on each leg to get the blood flowing.
The name says it all.
Bulgarian split squat
Depending on your positioning, challenge your glutes or your quads like no other.
Swiss ball single leg glute bridge
A more advanced version. These are not easy, as you can see in the video.
Chaos squat tips for set up
A few things to keep in mind for the chaos squat.
Chaos barbell back squat
Add a whole new level of challenge to your squats.
Great for developing lagging quads. Move slow and with intent. If you feel knee pain, try re-positioning your feet.
TRX hamstring curls and bridge
One of the more difficult hamstring exercises you can do. Adds an element of stability.
5 position pause deadlift
These are a personal favorite for breaking sticking points, developing strength, and improving form in the deadlift.
6 position pause back squat
Similar to the pause deadlift, if you have weak links in your chain this will bring them out.
Barbell bench back squat
A good variation to help build strength and power out of the hole.
Slow motion back squat
Removing momentum helps you to focus on the muscles and your form, as well as increasing the challenge.
Hexbar deadlift form check (silent)
A quick video to help improve form and focus in the deadlift. Apologies for the sound quality.
Heel elevated hexbar deadlift
Puts an emphasis on your quads, rather than strictly glutes.
Banded straight leg dumbbell deadlift
Adding resistance in the form of the band will help you focus on follow through and glute development.
Slow motion deadlift
Improve your form, strengthen your muscles, and challenge yourself by removing momentum from the lift.
Landmine Romanian deadlift
A great variation of the Romanian deadlift with a very under-used piece of equipment.
Kettlebell swing variations
A few different options to easily change up your kettlebell swing routine.
Kettlebell swing basics
Learn the basics of kettlebell or dumbbell swings.
Double kettlebell swing
If your gym doesn't go heavy enough, grab two kettlebells and get swinging. Be sure to have a wide enough stance and strong grip so you don't hit your knees.
Great for adding explosiveness to your lower body.
Build your lower body and overhead pressing explosiveness.
Helps to develop explosiveness in your posterior chain and improve hip extension explosion.
Landmine squat to press
This works everything in your body from head to toe. Be sure to lock your glutes when pressing overhead.
Landmine squat to press
Works just about everything in your body from head to toe. Be sure to squeeze your glutes at the top.
Advanced leaning camel
Increasing the intensity by adding upper body movement and static tension to the quads.
Banded kettlebell swings
Level up your kettlebell swing explosive power.
Banded kettlebell swing - side view
Adding resistance with a band to increase explosiveness.
Partner resisted kettlebell swings
When a banded resisted kettelebell swing simply won't cut it...have your partner "help" you out.
Weighted box drags
If your gym doesn't have a sled, these are a great way to burn your quads up quickly.
Banded trap bar deadlift
Helps develop explosiveness. Start lighter and be sure to have secure anchors.
How to set up chaos exercises
How to set up for chaos set for those still unsure.
Chaos barbell back squat - side view
A simple side view of the chaos squat.
Paused reps barbell front squat
Great for maintaining tension and improving flexibility under load.
This is what happens when I get bored in the gym. They require a bit of set up and you need to go light, but they are a fun variation if you're looking for something new.